Posted By Jeremiah Crowley on 17 Dec 2009 01:25 PM
We have some super fast people here. Totally inspires me, when I am blowing up on that treadmill I really do think of the posts. It's funny.
Anyway...Z4/Tp is 7:27
Mile 1:6:58
Mile 2:6:58
Mile 3: 6:47
Mile 4: AHHHH WHEELS COMING OFF.....started at 6:58 for 1/2 mile then actually jumped OFF THE TREADMILL for 10 seconds, got back on and finished at 7:03.
Torture man.
So, question...
I walk for 2 of the 4 minutes after each interval. Anyone else do this?
Thanks
JC
I know that it is strange for me to be the voice of reason...but...if your TP is 7:30 why are you running 30 seconds a mile faster than that? Is your vdot accurate? If not that seems like a bad plan.
Vdot table has these numbers for T Pace:
44 = 7:33
45 = 7:25
48 = 7:02
49 = 6:55
Just for a frame of reference a 5k time for a 44 is 22:15 while a 49 is 20:18, huge difference right?
If you are actually a 48 or 49 than those paces are great. If you are really a 44 or 45 you should not be doing mile long repeats at T pace for someone that is a 49.
Posted By Jeremiah Crowley on 17 Dec 2009 01:25 PM
We have some super fast people here. Totally inspires me, when I am blowing up on that treadmill I really do think of the posts. It's funny.
Anyway...Z4/Tp is 7:27
Mile 1:6:58
Mile 2:6:58
Mile 3: 6:47
Mile 4: AHHHH WHEELS COMING OFF.....started at 6:58 for 1/2 mile then actually jumped OFF THE TREADMILL for 10 seconds, got back on and finished at 7:03.
Torture man.
So, question...
I walk for 2 of the 4 minutes after each interval. Anyone else do this?
Thanks
JC
I know that it is strange for me to be the voice of reason...but...if your TP is 7:30 why are you running 30 seconds a mile faster than that? Is your vdot accurate? If not that seems like a bad plan.
Vdot table has these numbers for T Pace:
44 = 7:33
45 = 7:25
48 = 7:02
49 = 6:55
Just for a frame of reference a 5k time for a 44 is 22:15 while a 49 is 20:18, huge difference right?
If you are actually a 48 or 49 than those paces are great. If you are really a 44 or 45 you should not be doing mile long repeats at T pace for someone that is a 49.
Well, my last VDot Test was a 44. That is a correct VDot as the test was accurate. I do feel like the 7:24 is slow and I basically push the mile repeats pretty hard. I do like to take that recovery interval to really chill and get ready to the next one. So, do you think I am going to hard?
I usually walk 2 or so of the 4 mins recovery maily to drink water since I'm at the hot gym....IMO, you're running those intervels a little to fast. Its fine if you're hitting them, I would back it down a touch. You'll know for sure next week when we test....
I think my T pace is something around 6:44 but I'm running them in the 6:30 neighborhood, just because that is where I was prior to the OS start before a layoff. It took awhile though to feel comfortable at that level.
Depending on how hard I worked on the interval I sometimes walk for 20-30 seconds just to catch my breath a bit before continuing the easy jog for the remainder of the rest period. Whatever feels right for you.
I think there was a long thread on the forums earlier in the year about taking short 30-60-second walk breaks every 10 minutes or so on longer runs. Coach P seemed pretty high on it.
Also had a tough time last night on the treadmill. I was the only one running in the Y so I did get all of the fans though!
2x 0.5 mile at 9:12
2x1mile at 9:12.
That last mile was horrible, I had to keep tricking myself, telling myself that I would quit after another minute, but I got it done. I was real shaky afterwards, I think I need to eat a little before these runs.
I walk half of each intervals as well. In the hot gym I need the chance to cool down. Outside I don't seem to need the walk break as often. I might just walk a little every other break.
Got mine done early yesterday morning on the cold, dark, snowy path around the lake. Like Suzanne and Linda I had no problem with the 3x1. I wouldn't say it was easy, but it was definitely not one of the tougher workouts I've done this OS. Felt great when it was done. My TP is 7:12, and I think I was around 7:06, 7:11, 7:08.
I usually walk for 30 seconds to a minute before I start jogging. As for going 30 seconds under TP, I think what the coaches (and Daniels) say is that running way under like that is generally not a good idea. The physical adaptation you're looking for by running z4 doesn't get "better" if you run faster, but you're putting much more stress on your body, so risk of injury goes way up. CALLING NEMO...somewhere there's a thread where Coach P lays this out and tells people it's OK to overachieve on the bike but it's to be avoided on the run.
Got mine done early yesterday morning on the cold, dark, snowy path around the lake. Like Suzanne and Linda I had no problem with the 3x1. I wouldn't say it was easy, but it was definitely not one of the tougher workouts I've done this OS. Felt great when it was done. My TP is 7:12, and I think I was around 7:06, 7:11, 7:08.
I usually walk for 30 seconds to a minute before I start jogging. As for going 30 seconds under TP, I think what the coaches (and Daniels) say is that running way under like that is generally not a good idea. The physical adaptation you're looking for by running z4 doesn't get "better" if you run faster, but you're putting much more stress on your body, so risk of injury goes way up. CALLING NEMO...somewhere there's a thread where Coach P lays this out and tells people it's OK to overachieve on the bike but it's to be avoided on the run.
Well I am certainly glad I posted my numbers! I was under the impression that if I push harder and CAN run under 7 that I should go for it. I thought my test was a bit slow and admittedly was using last year's number a bit as a guide. Any one else have thoughts on this or can point me in the direction of that thread mentioned here?
Wow this coolaide I have been drinking from the Haus has been great. I shuffled my training around this week and tested my run today vs next tuesday. Heading to cancun for christmas. Had a Vdot of 38, tested today and up to 41. ran a PR 5k today 22:57. I feel great after the run and kept thinking in my head, can't let down the haus, trained too hard to give up. Kept focusing on the "one thing" as I ran. RnP - thank you, and thank you all of the members. I may not post often, but I read as much as I can and it has truly made a difference for me. This is coming from a guy who was 240lbs 5k 10:30/ mile in July 09 to now 225lbs running 7:34/mile Dec 09. Happy Holidays everyone!!
Lap 1 7:31/mile Lap 2 7:36/mile Lap 3 7:36/mile Lap 4 7:14/mile
Wow this coolaide I have been drinking from the Haus has been great. I shuffled my training around this week and tested my run today vs next tuesday. Heading to cancun for christmas. Had a Vdot of 38, tested today and up to 41. ran a PR 5k today 22:57. I feel great after the run and kept thinking in my head, can't let down the haus, trained too hard to give up. Kept focusing on the "one thing" as I ran. RnP - thank you, and thank you all of the members. I may not post often, but I read as much as I can and it has truly made a difference for me. This is coming from a guy who was 240lbs 5k 10:30/ mile in July 09 to now 225lbs running 7:34/mile Dec 09. Happy Holidays everyone!!
Lap 1
7:31/mile
Lap 2
7:36/mile
Lap 3
7:36/mile
Lap 4
7:14/mile
Steve thank you for sharing and a major congratulations on the improvement......well deserved after weeks of hard work! I did some math on the side and determined that you running at your current paces and weight translates into 4:30 min/mile paces for me.......thanks for raising the bar!
Wow this coolaide I have been drinking from the Haus has been great. I shuffled my training around this week and tested my run today vs next tuesday. Heading to cancun for christmas. Had a Vdot of 38, tested today and up to 41. ran a PR 5k today 22:57. I feel great after the run and kept thinking in my head, can't let down the haus, trained too hard to give up. Kept focusing on the "one thing" as I ran. RnP - thank you, and thank you all of the members. I may not post often, but I read as much as I can and it has truly made a difference for me. This is coming from a guy who was 240lbs 5k 10:30/ mile in July 09 to now 225lbs running 7:34/mile Dec 09. Happy Holidays everyone!!
Lap 1
7:31/mile
Lap 2
7:36/mile
Lap 3
7:36/mile
Lap 4
7:14/mile
that's great! Pr's are awesome especially in the WINTER were the rest of the Tri-world is getting slower
That's fantastic, Steve. Congrats. It really is amazing when you see your hard work pay off. More inspiration for me to keep at it this winter. Bask in your accomplishment and enjoy the holidays!
Posted By Jeremiah Crowley on 17 Dec 2009 03:27 PM
Posted By Chris G on 17 Dec 2009 02:41 PM
Posted By Jeremiah Crowley on 17 Dec 2009 01:25 PM
We have some super fast people here. Totally inspires me, when I am blowing up on that treadmill I really do think of the posts. It's funny.
Anyway...Z4/Tp is 7:27
Mile 1:6:58
Mile 2:6:58
Mile 3: 6:47
Mile 4: AHHHH WHEELS COMING OFF.....started at 6:58 for 1/2 mile then actually jumped OFF THE TREADMILL for 10 seconds, got back on and finished at 7:03.
Torture man.
So, question...
I walk for 2 of the 4 minutes after each interval. Anyone else do this?
Thanks
JC
I know that it is strange for me to be the voice of reason...but...if your TP is 7:30 why are you running 30 seconds a mile faster than that? Is your vdot accurate? If not that seems like a bad plan.
Vdot table has these numbers for T Pace:
44 = 7:33
45 = 7:25
48 = 7:02
49 = 6:55
Just for a frame of reference a 5k time for a 44 is 22:15 while a 49 is 20:18, huge difference right?
If you are actually a 48 or 49 than those paces are great. If you are really a 44 or 45 you should not be doing mile long repeats at T pace for someone that is a 49.
Well, my last VDot Test was a 44. That is a correct VDot as the test was accurate. I do feel like the 7:24 is slow and I basically push the mile repeats pretty hard. I do like to take that recovery interval to really chill and get ready to the next one. So, do you think I am going to hard?
Thanks for taking the time to check that out!
JC
Yes, too fast. Daniels suggests that if you are training consistently and hitting the workouts for 6 weeks you can bump up one vdot. You are bumping yourself up 4-5. Remember, the T pace intervals are not meant to be done as fast as you can but at T pace which is what you should be able to run at for an hour. I don't truly understand or care about the science behind it and am just assuming that people like P and Daniels know more about it than I do. For whatever reason running at T pace is good, running long repeats [like a mile] faster is not good. There is no mile Interval pace in the tables for that reason. The fact that you are walking for an extended period after the intervals is telling. You should only need to walk for a few seconds after an interval.
There is a thread where P lays this out pretty well. If you want to train at faster paces, earn it by running faster in the tests.
Posted By Jeremiah Crowley on 17 Dec 2009 03:27 PM
Posted By Chris G on 17 Dec 2009 02:41 PM
Posted By Jeremiah Crowley on 17 Dec 2009 01:25 PM
We have some super fast people here. Totally inspires me, when I am blowing up on that treadmill I really do think of the posts. It's funny.
Anyway...Z4/Tp is 7:27
Mile 1:6:58
Mile 2:6:58
Mile 3: 6:47
Mile 4: AHHHH WHEELS COMING OFF.....started at 6:58 for 1/2 mile then actually jumped OFF THE TREADMILL for 10 seconds, got back on and finished at 7:03.
Torture man.
So, question...
I walk for 2 of the 4 minutes after each interval. Anyone else do this?
Thanks
JC
I know that it is strange for me to be the voice of reason...but...if your TP is 7:30 why are you running 30 seconds a mile faster than that? Is your vdot accurate? If not that seems like a bad plan.
Vdot table has these numbers for T Pace:
44 = 7:33
45 = 7:25
48 = 7:02
49 = 6:55
Just for a frame of reference a 5k time for a 44 is 22:15 while a 49 is 20:18, huge difference right?
If you are actually a 48 or 49 than those paces are great. If you are really a 44 or 45 you should not be doing mile long repeats at T pace for someone that is a 49.
Well, my last VDot Test was a 44. That is a correct VDot as the test was accurate. I do feel like the 7:24 is slow and I basically push the mile repeats pretty hard. I do like to take that recovery interval to really chill and get ready to the next one. So, do you think I am going to hard?
Thanks for taking the time to check that out!
JC
Yes, too fast. Daniels suggests that if you are training consistently and hitting the workouts for 6 weeks you can bump up one vdot. You are bumping yourself up 4-5. Remember, the T pace intervals are not meant to be done as fast as you can but at T pace which is what you should be able to run at for an hour. I don't truly understand or care about the science behind it and am just assuming that people like P and Daniels know more about it than I do. For whatever reason running at T pace is good, running long repeats [like a mile] faster is not good. There is no mile Interval pace in the tables for that reason. The fact that you are walking for an extended period after the intervals is telling. You should only need to walk for a few seconds after an interval.
There is a thread where P lays this out pretty well. If you want to train at faster paces, earn it by running faster in the tests.
Awesome. I will keep this in mind during my next run~and try to earn it on the test
I decided the snow shoveling didn't count, so I went out for a run in 15" of fresh, unplowed snow. I wasn't able to maintain HMP and MP as prescribed, but I did run 3.18 miles in 30:04, at a pace of 9:28 with an average heart rate of 162 and a max of 202(!), though that max must be wrong. This is so much more fun than the treadmill!
Comments
I know that it is strange for me to be the voice of reason...but...if your TP is 7:30 why are you running 30 seconds a mile faster than that? Is your vdot accurate? If not that seems like a bad plan.
Vdot table has these numbers for T Pace:
44 = 7:33
45 = 7:25
48 = 7:02
49 = 6:55
Just for a frame of reference a 5k time for a 44 is 22:15 while a 49 is 20:18, huge difference right?
If you are actually a 48 or 49 than those paces are great. If you are really a 44 or 45 you should not be doing mile long repeats at T pace for someone that is a 49.
Well, my last VDot Test was a 44. That is a correct VDot as the test was accurate. I do feel like the 7:24 is slow and I basically push the mile repeats pretty hard. I do like to take that recovery interval to really chill and get ready to the next one. So, do you think I am going to hard?
Thanks for taking the time to check that out!
JC
I usually walk 2 or so of the 4 mins recovery maily to drink water since I'm at the hot gym....IMO, you're running those intervels a little to fast. Its fine if you're hitting them, I would back it down a touch. You'll know for sure next week when we test....
I think my T pace is something around 6:44 but I'm running them in the 6:30 neighborhood, just because that is where I was prior to the OS start before a layoff. It took awhile though to feel comfortable at that level.
Depending on how hard I worked on the interval I sometimes walk for 20-30 seconds just to catch my breath a bit before continuing the easy jog for the remainder of the rest period. Whatever feels right for you.
I think there was a long thread on the forums earlier in the year about taking short 30-60-second walk breaks every 10 minutes or so on longer runs. Coach P seemed pretty high on it.
2x 0.5 mile at 9:12
2x1mile at 9:12.
That last mile was horrible, I had to keep tricking myself, telling myself that I would quit after another minute, but I got it done. I was real shaky afterwards, I think I need to eat a little before these runs.
I walk half of each intervals as well. In the hot gym I need the chance to cool down. Outside I don't seem to need the walk break as often. I might just walk a little every other break.
I don't walk 2 of the 4 minutes but to the car driving by it might look like I am!
I usually walk for 30 seconds to a minute before I start jogging. As for going 30 seconds under TP, I think what the coaches (and Daniels) say is that running way under like that is generally not a good idea. The physical adaptation you're looking for by running z4 doesn't get "better" if you run faster, but you're putting much more stress on your body, so risk of injury goes way up. CALLING NEMO...somewhere there's a thread where Coach P lays this out and tells people it's OK to overachieve on the bike but it's to be avoided on the run.
JC,
You'll know for sure after Weds test.
Dave
Lap 1
7:31/mile
Lap 2
7:36/mile
Lap 3
7:36/mile
Lap 4
7:14/mile
Steve,
That's pretty sweet. Nice job!!! Have a great vacation.
Steve thank you for sharing and a major congratulations on the improvement......well deserved after weeks of hard work! I did some math on the side and determined that you running at your current paces and weight translates into 4:30 min/mile paces for me
.......thanks for raising the bar!
that's great! Pr's are awesome especially in the WINTER were the rest of the Tri-world is getting slower
That's fantastic, Steve. Congrats. It really is amazing when you see your hard work pay off. More inspiration for me to keep at it this winter. Bask in your accomplishment and enjoy the holidays!
-Chris
Great job, Steve! That's a big jump in Vdot in 7 weeks--time to celebrate with a tropical drink on the beach...
Yes, too fast. Daniels suggests that if you are training consistently and hitting the workouts for 6 weeks you can bump up one vdot. You are bumping yourself up 4-5. Remember, the T pace intervals are not meant to be done as fast as you can but at T pace which is what you should be able to run at for an hour. I don't truly understand or care about the science behind it and am just assuming that people like P and Daniels know more about it than I do. For whatever reason running at T pace is good, running long repeats [like a mile] faster is not good. There is no mile Interval pace in the tables for that reason. The fact that you are walking for an extended period after the intervals is telling. You should only need to walk for a few seconds after an interval.
There is a thread where P lays this out pretty well. If you want to train at faster paces, earn it by running faster in the tests.
Is it less work to shovel 10" twice than to shovel 20" once?